WOD: Sunday, February 2nd, 2025 (Burpee Day 6)

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of Shoulder Taps 
  • Banded Shoulder Stretch – 1 Minute per side 

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Pre-Game: 4 Rounds (12 Min Cap) 

  • 1 Minute Row/Bike/Runner/Ski 
  • 3 Hang Power Snatches (ascending weights) 
  • 3 Box Jumps 

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Workout: 3 Intervals (5 Minutes ON / 2 Minutes OFF) 

Interval 1: 

  • Buy in: 21 Lateral Pogo Burpees 

-in remaining time AMRAP of: 

  • 7 Hang Power Snatches (95/65) 
  • 7 Box Jumps (24”/20”) 

Interval 2: 

  • Buy in: 15 Lateral Pogo Burpees 

-in remaining time AMRAP of: 

  • 5 Hang Power Snatches (105/75)
  • 5 Box Jumps (24”/20”) 

Interval 3: 

  • Buy in: 9 Lateral Pogo Burpees 

-in remaining time AMRAP of: 

  • 3 Hang Power Snatches (115/85)
  • 3 Box Jumps (24”/20”) 

*3 Total Scores:

  • Rounds + Reps completed for each interval 

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Cardio Option: 3 Intervals (5 Minutes ON / 2 Minutes OFF) 

Interval 1: 

  • Buy in: 21 Lateral Pogo Burpees 

-in remaining time AMRAP of: 

  • 14 Russian KB Swings (24K/16K)
  • 7 Box Jumps (24”/20”) 

Interval 2: 

  • Buy in: 15 Lateral Pogo Burpees 

-in remaining time AMRAP of: 

  • 10 Russian KB Swings (24K/16K)
  • 5 Box Jumps (24”/20”) 

Interval 3: 

  • Buy in: 9 Lateral Pogo Burpees 

-in remaining time AMRAP of: 

  • 6 Russian KB Swings (24K/16K)
  • 3 Box Jumps (24”/20”) 

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Core: 4 Rounds 

  • 10 Banded Paloff Presses 
  • 10 Banded Rotations